Continuing from our last blog, due to the number of emails received we thought ‘why not make a blog dedicated to each day?’. Well because we want you all to be happy, that is exactly what we are going to do!
On today’s blog, probably one of the most favourable training days… Chest Day. Taking the same approach as the leg day blog, we will first outline our personal top 10 exercises and then break down into a sample workout. So without further a due, let’s get it started!
There are many effective chest exercises that can help you build strength and size in your chest muscles. Here are ten of the best chest exercises:
- Barbell bench press: This classic exercise targets the entire chest as well as the triceps and shoulders.
- Dumbbell bench press: Similar to the barbell bench press, but with dumbbells, this exercise also engages your stabilizer muscles.
- Incline bench press: This exercise emphasizes the upper chest and can help create a more defined chest
- Decline bench press: This exercise targets the lower chest and can help to round out your chest development
- Push-ups: A bodyweight exercise that targets the chest, triceps, and shoulders.
- Cable crossover: This exercise is great for targeting the inner chest and creating separation between the pectoral muscles.
- Dumbbell flyes: This exercise isolates the chest muscles and can help to develop a fuller, more rounded chest.
- Incline dumbbell flyes: Similar to regular dumbbell flyes, but with an incline bench, this exercise targets the upper chest.
- Chest dips: This bodyweight exercise targets the lower chest, triceps, and shoulders.
- Machine chest press: A machine-based exercise that allows you to focus on the chest muscles without worrying about stability or balance.
Now for the fun part, here's a sample chest day workout that you can try:
- Barbell Bench Press - 3 sets of 8-12 reps
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Incline Dumbbell Press - 3 sets of 8-12 reps
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Decline Dumbbell Flyes - 3 sets of 12-15 reps
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Cable Crossovers - 3 sets of 12-15 reps
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
- Push-Ups - 3 sets to failure
- Rest for 60-90 seconds between sets
- Use a weight that challenges you but still allows you to maintain proper form
You can adjust the weights and reps according to your fitness level and goals. Remember to warm up properly before starting your workout and cool down afterwards. And don't forget to stay hydrated throughout your workout!
As always this is just a guideline for those looking to start the gym or those current gym goers looking to try something new! Hopefully this blog helps you regardless of your level of training! If you have any questions about this blog or anything else, please contact us info@alistnutrition.com or leave a comment on this blog!
Have a great day!
Team A-List